High-Fibre Fruit Jam for Constipation Relief
If you’ve never dealt with constipation, count yourself lucky.
For the vast majority of the population, we’ve probably been constipated at least once in our life. It’s not fun, it’s not always easy to pass, and it can leave you feeling nervous the next time you feel the urge to go, with memories of that poor experience.
So, you can look forward to lots of blog posts in the future about constipation prevention and management for both you & your kids. We want to help you avoid being bound up and get back to feeling like yourself again, in an enjoyable, delicious way!
First up, this highly-regarded recipe that came from a nursing colleague. The fact that similar recipes have showed up over the years from various other sources such as Dietitian Services of HealthlinkBC indicate that it’s probably a great one to keep in your back pocket!
High-Fibre Fruit Jam for Constipation Relief
Makes: Approximately 2 ½ C (625 ml)
Makes: 25 portions or 2 tbsp (30 ml) per serving
Prep Time: 10 minutes
Ingredients:
1 C (250 ml) pitted prunes
1 C (250 ml) raisins
1 C (250 ml) pitted dates
½C (125 ml) 100% orange juice
2/3C (150 ml) 100% prune juice
1 C wheat bran for even more fibre (optional)
Instructions:
Combine all ingredients in a medium bowl, cover and soak overnight in the fridge.
Blend in a blender/food processor until smooth.
Serve, store in fridge for up to 2 weeks, or freeze.
Per Serving:
Calories: 75; Carbohydrate: 20 g; Fibre: 1.7 g
Enjoy: You can serve this jam on toast, stir into yogurt or oatmeal, or simply take a spoonful 1-2x per day.
Why does this work? Prunes, raisins and dates contain sorbitol, a natural sugar alcohol which can help draw water into the bowel to soften bowel movements. In addition, they also contain fibre which can assist in increasing bulk and making stools easier to pass.
Alternatives: Having trouble finding prune juice? Try prune puree from the baby food section or substitute with 100% apple juice or applesauce. You may need an additional 1-2 tbsp of water to thin puree.
As with everything nutrition-related, not all approaches are right for everyone. If you are at risk of bowel obstructions, speak with your healthcare team before implementing a high-fibre diet. Ensure you’re drinking plenty of fluids while increasing your fibre intake.
So, the next time you notice things slowing down, give this natural laxative jam a try! We’d love to know if it helped so come back and let us know!